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Exercise #1 Dumbbell Squat 12-15 repetitions |
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Exercise #2 Jog in place for 90 seconds |
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Exercise #3 Oblique Crunch 12-15 repetitions each side |
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Exercise #4 Jump rope for 90 seconds |
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Exercise #5 Bent Over Dumbbell Row 12-15 repetitions |
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Exercise #6 Jumping Jacks for 90 seconds |
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Exercise #7 Upright Row 12-15 repetitions |
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Exercise #8 Jog in place for 90 seconds |
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Exercise #9 Triceps Kickback Dumbbell 12-15 repetitions with each arm |
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Exercise #10 Jump rope for 90 seconds |
Wali
YES
Go here and watch this video about 8 rules to lose weight fast with intervals - basically...
If you can do all that then your workout is not intense enough but maybe you're a highly motivated person but whatever...
that is too much - limit your workouts to 10-40 minutes 3-4 times a week
Adrian | 08.31.09 - 5:01 pm
Hi Adrian,
I'm 25 years old, height 5'10 and weigh 191 pounds. I'm trying to get to a lean 165 pounds asap with a great muscle build and a flat stomach. I've been doing the "Advanced Walk-jog-run Interval weight loss workout" for 30 minutes followed by the treadmill interval speed run for 15 minutes, follwed by "Fat loss & total body toning interval workout" 4 times for the last 3 days. I eat moderately ranging from 700-1000 calories with lots of fruits and veggies and vitamin and fish supplements daily. My question is, am I overexerting myself by doing this workout daily and should I change it up day to day?
Thanks Adrian!
Wali | 08.30.09 - 7:06 pm
Eustasie,
The workout is Ok but after 3-to-4 weeks of the 20 pound diet - switch over to this diet and eat that # of calories to lose weight
Adrian Bryant | 03.23.09 - 9:49 am
Hi
I apreciate very much your website
I have loss 6 pounds in one week. now I want next level, my program
will be like this:
1)Monday Morning- Fast weight loss workout 1 + Fat loss & total body toning interval workout in the just after (20 minutes)+ Evening Upper Body Sculting
2)Tuesday Afternoon- Light cardio
3) Wednesday Morning- Fast weight Loss workout 2 + Fat loss & total body toning interval workout just after + in the evening Upper Body sculting
Thursday-Light Cardio in the afternoon
Friday -fast weight loss workout 1 + Fat loss & total body toning interval workout in the just after (20 minutes)+ Evening Upper Body Sculting
Saturday -Light Cardio
Sunday- rest+ stretch
Is this ok to loss weight, icluding my diet from your website, how to loss 20 pounds in 4 weeks + I am following the instructions how to increase my testorone level.
Thanks
Regards
Eustasie
Eustasie | 03.22.09 - 11:01 am
Hi Adrian,
I am 5'3, 153 pounds and am looking to lose 15-20 pounds in 2 months. Do you think this is reasonable? Before coming across your website, I was doing circuit training and cardio ~5 times per week and capping off my calorie intake @ max. 1600 per day. Which of your workouts do you think will be most effective in helping me to achieve my goal?
Thanks,
Amanda | 10.22.08 - 2:19 am
Andrew,
Do this interval instead to build muscle
If you want To build more muscle while burning fat - You can use heavier dumbbells (weighing more than 20 pounds) and do only 8-to-12 reps for steps 1-thru-3.
syed,
Use this height / weight chart and if you want to lose weight - Study NowLoss.com
Ricky,
Yes you can
Dave,
For an athlete like you... It'll probably be better for you To do fast weight loss workout #1 or #2 and/or Other workouts that burn fat & build muscle
kala,
Actually, you're supposed to do an interval workout after you do either fast weight loss workout #1 or #2 so...
You can just do this interval after you've done your fast weight loss workout and I'd prefer if you did one of the other interval workouts here since this fat loss interval has weight training involved in it like the 2 fast weight loss workouts already have in it.
Losing weight,
You decrease belly fat by Losing weight and if you want to maintain your butt size while you lose weight - I recommend you do 2 of the butt exercises here 2 times a week while losing weight and...
Go here to for flat belly exercises
Megan,
Seeing your ab muscles is mainly about losing weight (or lowering body fat) and doing the right ab exercises like these here
Takedia,
Go here for exercises to lift breast
Hey Adrian,
How do I minimize and lift up sagging breasts?
Takedia Magee |
03.24.08 - 10:53 am
how can ld a bigger chest. when i try chest machines i feel the burn on my shoulders
jonathan |03.16.08 - 12:41 am
Hi Adrian,
I am 23 years old and i am 160 lbs and I have 2 kids, Because of the 2 pregnancies i have a significant amount of belly fat and back fat, I really want to loose the belly fat and tone my whole body , I would like to get down to around 120-130 lbs, but I have no idea how to go about it and i definately have no time for a gym or the money for it. Please help and let me know what I should be doing!!!! Thank you in advance!! I do have free weights and a ball to work with here at home but like i said, I have no idea about what I should be doing!
Ashley
Hi :
I am a 32 YO Female, 147 LP, and want to be 127LP for my perfect weight. I have been doing the following for the past month
Saturday: Spin class for 45 minutes and then resistance circuit training for 30 minutes, and I work out ever muscle during this circuit resistance training.
Sunday: Rowing for 10 minutes then cross trainer for 30 minutes, then resistance circuit training for 10 minutes.
Monday: Spin class for 45 minutes (I come out drenched in sweat)
Tuesday: I take day off. Do nothing
Wednesday: Pump class for 60 minutes- I carry moderate to low weight- then Spin class for 5 minutes
Thursday: resistance circuit training for 30 minutes then cross training for 20 minutes- random interval.
Friday: off, I do nothing
I am used to low Carbohydrates/ high protein diet. But I have been stressed out a lot lately with occasional nerves breakdowns….. I reached a plateau in my weight loss. When I started this program I lost around 5 LPs after two weeks. Now I gained them back. And I also started to add a little more carbs to my diet because I've learned that my body is being starved.
What is your advice to me?
Would it be better If I do the interval (jogging/walking), and how often?
Thanks a million. I love your website!
I would keep your current weight/circuit training workouts and start doing intervals 3-to-4 times a week 1-to-2x a day for 20-t0-40 min.
Dear Adrian
Where do I start. I just had a baby 4 months ago and I am really working to lose all the weight I gained which is 20 kg. I am 6foot 5 inches, and I went from 58 kg to 78 kg. I must tell you that I was so lucky to fall upon your site and I was able to get your free workout dvd :-) In two weeks I was able to lose a little over 7 lbs and that was with no diet because i breastfeed:-) I ate reasonably, 4-5 times a day, included protien in all meals, and had my good carbs, and I did your interval workouts only for 30-40 min 4 times a week. AMAZING, now I am switching up your workouts from your dvd, that way my body does not get used to the workouts for more than 3 weeks. I cant thank you enough and thank you sooooooooo much for sending me your free dvd all the way here in the middle east.
Lots of love
Nasreen
I was wondering. If i have no access to dumb bells at home. What could be the likely workout? Is this line up of workout good? Ski Steps workout followed by Turbulence training and finally high intensity interval training. If i were to include this circuit workout, does it need to replace something else or added to the line up? Could i do this line up everyday for maximal weight loss? Im 14 and weight 176 pounds.My target is to reach 120 pounds. I have 90 minutes to workout everyday. Tks in advance.
if you dont have dumbbells - use milkjugs filled with water, rocks or sand
I have started the at home total body workouts, i've got 50 lbs to lose and i am 54 years old. i'v e got evefy exercise video,cd, dvd and even have a total gym, but i have never stuck with any exercise program like i have managed to stick with you website. i am doing the total body weight loss workouts in the morning and the intervals in the evenings, my question is: my butt is shaped like a "box" i know i need to lose the fat off my body and the workouts will do that but should i be doing a re-shaping exercise for my butt as I lose weight or just weight till i lose the weight then i can work on reshaping my butt to be nice and round like it was 20 years ago? Also, how will i find the answer to my question after asking it, i've asked questions before but can't find answer afterwards.
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